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As a guide how hard your training is you can break it up in zones, calculated from heart-rate, pace, power or lactate.

Training Zones using Rating of Perceived Exertion (RPE)

Training Zones used for Swimming

Training Zones used for Cycling

Training Zones used for Running

Calf raise (single leg), Legs Strength Workout

Tricep Curl/Extension, Arms Strength Workout

Bicep Curl/Extension, Arms Strength Workout

Calf raise (double leg), Legs Strength Workout

Plank, Core Strength Workout

Superman, Core Strength Workout

Skate Walk, Legs Strength Workout

Reverse lunge with Front Kick, Legs Strength Workout

Bulgarian Split Squat, Legs Strength Workout

Walking Lunge, Legs Strength Workout

Side lying hip flexion/extension, Legs Strength Workout

Seated Single Leg Jump from Seated Position, Legs Strength Workout

Box Jump, Leg Strength Workout

Single Leg Pelvic Tilt, Legs and Core Strength Workout

Plank with rotation, Core and Arm Strength Workout

Straight Arms Plank Crunch, Core Strength Workout

This exercise is the single-leg deadlift, a strength workout that targets the glutes and helps with balance.

Pelvic Tilt, Core Strength Workout

Pelvic Rotation, Core Strength Workout

Push ups (1/2), Core and Arms Strength Workout

Push ups, Arms and Core Strength Workout

Wall Glide (2 arms), Arms Strength Workout, Coördinative exercise for scapula-thoracale complex

Bridge with March, Core Strength Workout

Bridge with Leg Extension, Core Strength Workout

Wall Glide (1 arm), Arms Strength Workout, Coördinative exercise for scapula-thoracale complex

Pull Up, Arms Strength Workout

Pelvic Tilt (Anterior), Core Strength Workout

Knee to Chest (double leg), Core Strength Workout

Bridge, Core Strength Exercise

Hamstring Stretch, Legs Strength Workout

Knee to Chest (single leg), Core Strength Workout

Pelvic Tilt (Posterior), Core Strength Workout

Lumbar Rotations, Core Strength Workout

Squat, Legs Strength Workout

Burpee, Arms and Legs and Core Workout

Identifying what you want to achieve and how you will achieve it including measuring that achievement.

As a guide how hard your training is you can break it up in zones, calculated from heart-rate, pace, power or lactate.

Working with us is a collaboration, so we do expect from you some level of effort.

Periodization is the process of dividing an annual training plan into specific time blocks.

The art of resting

Average pace based on an upcoming event goal

Learn more about the 3 training energy systems

Reactions to a task which is used as a basis for improvement.

Intake with your personal history, injuries, goals and ambition

Read more about how you can obtain our Trainingplans

Monitoring is the process of observing systems and testing whether they function correctly.

Analyzing is the process of turning data into insights.

A way of carrying out a particular task, especially the execution.

Offer suggestions about the best course of action.

An event at which instruction or coaching in a particular sport or sports is given.

A process helping people make healthy food choices and form healthy eating habits.

Read more about how you can obtain our Workouts

Calf raise (single leg), Legs Strength Workout

Calf raise (double leg), Legs Strength Workout

Skate Walk, Legs Strength Workout

Reverse lunge with Front Kick, Legs Strength Workout

Bulgarian Split Squat, Legs Strength Workout

Walking Lunge, Legs Strength Workout

Side lying hip flexion/extension, Legs Strength Workout

Seated Single Leg Jump from Seated Position, Legs Strength Workout

Box Jump, Leg Strength Workout

Single Leg Pelvic Tilt, Legs and Core Strength Workout

Hamstring Stretch, Legs Strength Workout

Squat, Legs Strength Workout

Burpee, Arms and Legs and Core Workout

Tricep Curl/Extension, Arms Strength Workout

Bicep Curl/Extension, Arms Strength Workout

Plank with rotation, Core and Arm Strength Workout

Push ups (1/2), Core and Arms Strength Workout

Push ups, Arms and Core Strength Workout

Wall Glide (2 arms), Arms Strength Workout, Coördinative exercise for scapula-thoracale complex

Wall Glide (1 arm), Arms Strength Workout, Coördinative exercise for scapula-thoracale complex

Pull Up, Arms Strength Workout

Burpee, Arms and Legs and Core Workout

Plank, Core Strength Workout

Superman, Core Strength Workout

Side lying hip flexion/extension, Legs Strength Workout

Single Leg Pelvic Tilt, Legs and Core Strength Workout

Plank with rotation, Core and Arm Strength Workout

Straight Arms Plank Crunch, Core Strength Workout

This exercise is the single-leg deadlift, a strength workout that targets the glutes and helps with balance.

Pelvic Tilt, Core Strength Workout

Pelvic Rotation, Core Strength Workout

Push ups (1/2), Core and Arms Strength Workout

Push ups, Arms and Core Strength Workout

Bridge with March, Core Strength Workout

Bridge with Leg Extension, Core Strength Workout

Pelvic Tilt (Anterior), Core Strength Workout

Knee to Chest (double leg), Core Strength Workout

Bridge, Core Strength Exercise

Knee to Chest (single leg), Core Strength Workout

Pelvic Tilt (Posterior), Core Strength Workout

Lumbar Rotations, Core Strength Workout

Burpee, Arms and Legs and Core Workout

TrainingPeaks is an online system designed for people wanting to structure their training and achieve sporting success.

Training Zones using Rating of Perceived Exertion (RPE)

Training Zones used for Swimming

Training Zones used for Cycling

Training Zones used for Running

Use this tool to calculate your critical swim speed used for the longer distances.

Use this tool to calculate your critical cycling speed used for the longer distances.

Use this tool to calculate your critical cycling speed used for the longer distances.

Use this tool to calculate your critical cycling power used for the longer distances.

Use this tool to calculate your maximum heart rate while Swimming.

Use this tool to calculate your maximum heart rate while Cycling.

Use this tool to calculate your maximum heart rate while Running

Learn more about the why, how and where if you want to do a test in a controlled laboratory environment.